Scott Henry's Holistic Zone

Tip of the Month

Feeling Tense? Try This Easy 5-Minute De-Stressor

October, 2020

Belly breathing (also known as “diaphragmatic breathing”) is easy to do, very relaxing and can relieve stress in as little as 5 to 10 minutes. You can do this exercise by lying flat on your back or, as instructed below, while sitting in a chair.

  1. Sit in a comfortable position in a chair with your knees bent, and your head, neck and shoulders relaxed.
  2. Put one hand on your belly just below your ribs and the other hand on your chest.
  3. Take a deep breath in through your nose, and let your belly push your hand out. Your chest should not move.
  4. Breathe out through pursed lips as if you were whistling. Feel the hand on your belly go in. Tighten your stomach muscles slightly as you continue to exhale through your mouth.
  5. Repeat 3 to 10 times. Take your time with each breath and notice how you feel.
  6. Practice this a few times a day, if possible.

Sources: The Cleveland Clinic and Harvard Medical School

Have a Happy Holiday

September, 2020

Take a few minutes to give the gift of health and safety to yourself and others this holiday season.

  • Wash hands often for 20 seconds.
    Bundle up for warmth.
  • Get a flu shot if you haven’t gotten one already. The best way to protect against influenza is to get a flu vaccine every flu season.
  • Eat a light, healthy snack before you go to parties to help curb your hunger and decrease your visits to the buffet table.
    Watch your children.
  • Develop and enforce rules about acceptable and safe behavior for using electronic media.
  • Fasten seat belts. Always use them, no matter how short the trip.
  • Don’t drink and drive, and don’t let others drink and drive.

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